Pomegranate, Indian Gooseberry and Fenugreek powder for Diabetics

This is yet another wonder powder that we can make from what we have at home for Diabetes care.

I have listed below some details on each of these three fruits that I have used, sourced from internet. I am not able to cite specific site for contributing these details, but in general the information is retrieved from researching on many sites available online. I would like to thank the individual authors for their contribution.

Pomegranate
Apart from being healthy, pomegranate is delicious too. Pomegranate consists of antioxidant, antiviral and anti-tumour properties. It is said to be a good source of vitamins as it includes vitamin A, C and E as well as folic acid. This fruit consists of three times the antioxidants of wine or green tea. It is said to be the powerhouse of health. Pomegranates are known mostly for curing the problems related to heart and for maintaining effective and healthy blood circulation. Other health benefits include cure of stomach disorders, cancer, dental care, osteoarthritis, anemia and diabetes.

Indian Gooseberry

In general Indian Gooseberry is considered very healthy due to its high vitamin C content. Amla enhances food absorption, balances stomach acid, fortifies the liver, nourishes the brain and mental functioning, supports the heart, strengthens the lungs, regulates elimination, enhances fertility, helps the urinary system, is good for the skin, promotes healthier hair, acts as a body coolant, flushes out toxins, increases vitality, strengthens the eyes, improves muscle tone and it acts as an antioxidant.

The health benefits of amla include the following:

* Eye care: Taking Gooseberry juice with honey is good for improving eyesight. It improves nearsightedness and cataract. It reduces interocular tension.
* Diabetes: Gooseberry contains chromium. It has a therapeutic value in diabetics. Indian Gooseberry or Amla stimulate the isolated group of cells that secrete the hormone insulin. Thus it reduces blood sugar in diabetic patient.
* Heart disease: Gooseberry strengthens heart muscles. So heart pumps blood flawless throughout the body.
* Infection: Due t o its antibacterial and astringent attributes the Indian Gooseberry protects against infection. It improves body resistance.
* Hair loss: Amla is used in many hair tonics. It enriches hair growth and hair pigmentation. It strengthens roots of hair , maintains color and luster. Eating fresh fruit or applying its paste on hair roots improves hair growth and color.
* Improving appetite: Consuming Gooseberry powder with butter and honey before meal improves appetite. It helps in balancing Nitrogen level and thus increases weight in a healthy way.

Fenugreek

Due to its estrogen-like properties, fenugreek has been found to help increase libido and lessen the effect of hot flashes and mood fluctuations that are common symptoms of menopause and PMS. In India and China it has also been used to treat arthritis, asthma, bronchitis, improve digestion, maintain a healthy metabolism, increase libido and male potency, cure skin problems (wounds, rashes and boils), treat sore throat, and cure acid reflux. Fenugreek also has a long history of use for the treatment of reproductive disorders, to induce labor, to treat hormonal disorders, to help with breast enlargement, and to reduce menstrual pain. Recent studies have shown that Fenugreek helps lower blood glucose and cholesterol levels, and may be an effective treatment for both type 1 and 2 diabetes. Fenugreek is also being studied for its cardiovascular benefits.


What you see above is the final ball that is done by drying these skin of Pomegranate, pitted Indian gooseberry and dried fenugreek. All these are sun dried for a day or till they are really dry and powder to a fine powder.

Once a day, the diabetic patient can mix all three powders with little water and consume.

Earlier on Diabetes:

General Notes on Diabetes
Introduction to Diabetes ~ What Is Diabetes?
Why Early Diagnosis Is Important?
Diagnosing Diabetes ~ Different Types Of Diabetes
Dietary aspects in the management of diabetes
Dietary aspects in the management of diabetes ~ Glycemic Index!
Glycemic Index of different foods

Diabetes Diet:

Appey or Paniyaram with Jowar Four
Healthly Snack with Chickpea Salad
Gooseberry Rice
Guava ~ the Wonder Fruit
Jamun Seed Powder ~ Diet for Diabetics!
Stuffed Paratha with Greens

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Chegodilu / Chekodi November Challenge for Indian Cooking Challenge ~ Step by Step!

Planning this month's challenge for Indian Cooking Challenge had in me a toss! I knew it had to be a savory. I planned for south Indian mixture, but since it was already made, it was dropped. Running pillar to post, finally hit on Chegodi or Chegodilu as it is called in Andhra. This is one of the most favorite snack items sold in shops and of course made at home.

The other thing I wanted to make were the Karasev, but Amma cautioned that it is kind of risky attempting them as there are possibilities of missiles shooting out, if one is not careful. So heading the warning, I decided against it. I simply love Karasev, so planning to take it sometime for ICC.

Meanwhile let's enjoy making these Ring Muruku as these are called in the shops in Tamil Nadu, for this month. I went specially to shop to check out the Tamil name. I have always known this as only Chekodi.

Chekodis I remember my relatives getting us every time they visit us. We have never bought it ourselves from our area. So my memories are so intertwine with guests visiting us.

Amma gave me two recipes, selecting two ways of making a dish always gives us much challenge. As usual with all challenges I attempt it at the last moment. First time I made, I thought I would just try it as I think it can be easy and ended up with a chekodi that was crisp to begin with and ended up being little soft.

So I again made it following the method of cooking the flour, it came out really very crispy and very crunchy.

I was discussing on this with Lataji and Nimi on the flour texture. Lataji used both shop bought rice flour and home made flour. Nimi tried with shop bought and thought it was breaking. I explained to her that this is primarily to do with the dampness that has to be there in the flour. So again for this one has to grind the flour at home for best results. Else should increase the moisture content.

You can follow this method for making rice flour at home. Most might feel it is laborious, but when you are making small quantity, it is really not.

I made the first recipe, will be trying the recipe 2 sometime later.

Enjoy these crunchy chekodi with a cup of tea or coffee!

Chegodilu / Chekodilu - Recipe 1

Ingredients Needed:

Rice Flour - 1 cup
Water - 1 cup
Split Yellow Moong dal / Pesara pappu / Mung Dal / Pasiparuppu - 1 1/2 - 2 tblsp
Cumin Seeds - 1 tsp
Sesame Seeds - 1 tsp
Chili powder - 1 tsp
Ghee or oil - 1 tblsp
Salt to taste
Oil for deep frying

Method to prepare:

Making the dough:

Soak moong dal in water for half hour to 1 hour.

In a deep bottom pan, boil water, then add salt, ghee and moong dal. Bring it to boil, simmer and slowly add the rice flour. Using a rolling pin or the ladle, mix the flour with water by stirring it well. When the flour is mixed and done, turn off the heat immediately. Cover with lid and keep aside for 10 to 15 mins.

Once the dough is cool, add chilli powder, sesame seeds, cumin seeds and mix well. Knead till you get a smooth dough. Adjust the salt and spice depending on your preference.

Frying the Chokodi:

Heat a pan with oil, enough to fry 3 -4 at time, if you conscious of not using too much oil. Simmer once it gets hot. The temperature should not be smoking hot.

Grease your fingers with oil and pinch out a small lemon size ball and roll between your palms to form a thick rope. Bring the two ends to together and press to form a rope. Ensure the ends are firmed pressed as not to give out during frying.

Continue with the rest of the dough until you are done with the entire batch. You can either cover it with a plate or a cloth to prevent the dough from getting dried.

Check if the oil is in the correct temperature, by dropping a tiny bit into the oil. Then gently slide the rings or the chakodis in batches of 4 -5. The flame has to be on high until the chakodis come up to the surface, then lower the flame to medium and cook till you get a golden colour on the chakodis.

When the chakodis are golden all over, using a slotted ladle, remove to a kitchen towel and cool. Store in an air tight container for longer shelf life.

Notes: Remember to turn the heat to medium to high and high to medium for getting the chakodis to golden colour and also to be cooked evenly. Only this way you get crispy chakodis. These should not be cooked on low flame as they will absorb more oil and can turn soggy also at times.

Variation: Instead of Cumin and Sesame seeds, 1 tsp of Ajwain or Omam can be used along with chili powder.

Chegodilu - Recipe 2


Ingredients Needed:

Rice flour - 3/4 cup
All purpose flour/ Maida - 1/4 cup
Ghee - 2 tbsp
Ajwain - 1/4 tsp
Red chilli powder - 1/4 tsp
Turmeric really a pinch
Salt as per taste
Oil to deep fry

Boil 1 cup water in a bowl, add salt to it.

When the water starts boiling, remove from stove, add ajwain, red chilli powder, turmeric and flours. Stir with a ladle to make sure it is mixed well. Pour ghee on it and cover.

Once it cools, knead it to form smooth dough.

Pinch out small balls of dough and roll them like threads between your palm, bring the ends together to form into small rings

Fry them in hot oil til they turn golden in colour. You can follow the same procedure as the first recipe.

To all my ICC members, please link your Chegodilu / Chekodi post to Mr. Linky.

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Pearl Millet Sprouts with Sesame Seeds and Jaggary Salad

I have always known these as Saddalu but after Internet and interacting with others, I came to know that Pearl Millit is referred as Sajjalu. The name doesn't really matter if you ask me. My first memories of this was when I was 6 years old. I vividly remember eating this at my paternal grandparents home, in our own cultivated land. I think even at that young age, I could feel the pride of growing something and eating it. Even though I hardly contributed to growing it myself.

The first memory reminds me of burnt millets directly on the coal. They taste awesome! Then of course Amma used to make the Roti with the Sadda flour, those mixed with onions, green chilies and served with peanut chutney. These were my evening snacks when I came back home. Imagine coming home to these heavenly smells. I wish my kids eat these. Of course I haven't introduced them to it anyways. But you know right that they may not like it. Maybe I should try it sometimes.

Coming to this raw sprouts, I have known Amma sprouting these when she gets it fresh. Then I have seen Athamma doing it. She specially asks me for whole ones. So when I got this, she ends up sprouting them.

These make a great snack or a quick snack for breakfast.

Translation:

Sadda/ Sajja - Pearl Millet

There is really no recipe for this. Wash and keep the Millet in a muslin cloth overnight. Sprouts come out.

Then add grated jaggary and sesame seeds. Toss together and just eat.

The sprouted millet are very nutritious and when combined with jaggary, is a good source of iron, plus makes it a complete meal for breakfast.

Sesame seeds adds great taste to the overall effect.

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Microwave Besan Ladoo!

You know I have always known it is easy to dish out of microwave but only after making Besan Laddo, I reconfirmed to myself how really easy it is. As usual I had to wait till the last moment to make for the Microwave Easy Cooking Event, and finally what, the microwave Besan Ladoo ends up as such a lovely recipe for keepers.

If you have a sweet tooth and craving for something nice, this is a dish that you can whip within 10 mins. There really can't be something quickly than this. And the ingredients are something so easily accessible that you don't have to fret about! I remember seeing this in Tee's space and saw it was almost the same way I do. Its lovely that she had sent her entry to the same event years back!

This is something you can make as quick treat to your kid and very healthy too.

Quick Besan Ladoo in Microwave

Ingredients Needed:

Besan/ Chickpea flour - 1 cup / 50 gms app
Ghee/ Clarified Butter - 3 -4 tsp or as required
Sugar - 3/4 cup - 1 cup of same measure.
Cardamom powder - 2 pinches

Microwave safe bowl
ar (Powdered or the regular fine variety that is found in the US)

Method to prepare:

Mix the besan and ghee in a microwave safe bowl.

Micro for 2 -3 minutes. Stir in intervals after a minute and continue heating.

Keep checking and stirring after a minute. At the end of 3 minutes, the mixture will be a nice reddish brown and will have a nice aroma to it.

If the mixtuer doesn't come together, add more ghee.

Add powdered sugar or fine variety if you have along with cardamom powder. Micro for another 2 minutes. The mixture should not look too dry, otherwise the ladoos will not hold up their shape.

When it is still warm, hold together to form ladoos.

Notes: If you like biting into sugar, use as such else powder it. If the balls are not holding shape, then add 1 tsp more of ghee.

Roasted nuts can be added to the mixture.

From the quantity I made, I got about 4 ladoos.

Sending this to Paru who is hosting MEC event for this month themed on Sweets 'n' Savories.

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Tips to make the food tasty, healthy and attractive ~ Guest Post by PJ!

Read the article on Nutrition for Children & Nutrients – Functions and sources by Padmajha Suresh.

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We sure know that how much ever we talk about nutrition and other important facts about food for children, finally we have the task of getting them eat. So making the food more attractive helps.

Having said this, here are some tips to make the food tasty, healthy and attractive.

1. Rice can be made interesting by adding vegetables to give a different color and flavor -like beetroot rice, coriander rice and children will never be bored.
2. Adding oats to other dishes like dosa, Chapathi or in desserts is a definite way to assure that the cereal is consumed.
3. If buckwheat flour is available, it can be mixed with wheat flour to make chapathis and buckwheat noodles will make the child more inclined to savor it due to its color. Addition of vegetables in it will make it healthier.
4. Pulses/legumes can be included by preparing dishes like adai which are different and preparing them in interesting shapes will defiantly make them attractive to eat.
5. If the child does not like to eat a single fruit then they can be given as a salad in an attractive bowl and adding honey to it for sweetness which is more healthier than adding sugar
6. Nuts and dried fruits can be mixed to the breakfast cereals
7. Children don’t like Popeye’s favorite spinach as much as they love him. Yet we can trick them to eating the greens by adding a handful of them to dhals, using them as gravy bases [Palak paneer], chutney [coriander,mint etc]
8. Milk and milk products are the easiest to feed a child as they can be given in many forms and sometimes the little one doesn’t even realize what he is eating!! Adding a teaspoon of grated cheese to soups, mixing tofu with other dishes, and flavored milk like strawberry milk prepared with home made strawberry syrup, milkshakes, smoothies, adding a teaspoon of ghee to the rice dishes, serving raitas are all ways to ensure they get the proper nutrition.
9. Mask eggs in other dishes, by sandwiching them between idlis or as omlettes, bhurji [scramble] with some coriander leaves/mint to mask the odor -if that’s what is preventing them from eating eggs.
10. Whenever possible substitute jaggery/honey for sugar

The most important thing is that parents should not show their likes or dislikes towards a particular food during the meal time as children imitate the adults and it can form a bad impression on them!

Avoiding processed /preserved foods, instant foods –like instant noodles and too many servings of deep fried foods and chocolates will definitely pave wave for a healthy body. That does not mean they should be deprived of all the goodies but they can be given occasionally and substituting baked and roasted foods instead of deep fried foods all the time.

Breakfast is the most important meal of the day and many a times children tend to miss/avoid it. We must ensure that they have a cereal based dish,fruit and milk [or milk product] for breakfast as it will help them perform better in school.

Did you know that the child’s lunch box must provide 1/3rd of the daily nutrient requirement? So when packing a lunch box for the kids, it is better to keep a small portion of all foods groups so that they are not bored with a single item in the box and this way we can meet the 1/3rd need as well.

When the child is at home, it is better to serve small frequent meals that are nutrient dense so that they provide variety and also meet the requirements.

Many parents prefer to watch TV during the meal time especially during dinner time and hence neither the parent nor the child knows how much food is being consumed!!! It is best that the meal time environment is calm, relaxing and pleasant.

And last but not the least, here are some more Tips to make kids eat better

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Thank you PJ for your wonderful post!

Finally check out what other bloggers have to share about cooking for children and their tips to make them eat well….

Harini of Tongue ticklers.
Nivedita of Nivedita’s Kitchen
Pallavai of All Thingz Yummy
PJ of Seduce Your Tastebuds.
Roma Sharma of Roma’s Space
Sailaja of Sailu’s Kitchen
Trupti of Recipe center
Sharmi of Neivedyam
Vidhas of Appetizing Recipes.
Vibaas of Delectable Vegetarian Recipes
Veena of Curry world

If you are interested to share your knowledge on food or other things related to Kids, please mail me at spicingyourlife@gmail.com

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Gulab Jamun Recipe for Indian Cooking Challenge ~ Step by Step

For this month's Indian Cooking Challenge, I decided on Gulab Jamun. Deciding on that wasn't very difficult. It is one of those delicious sweets that is so much a part of my childhood. Be it any festival or a birthday at home, Amma for sure makes this the previous night. However late it is, she makes it and only then sleeps.

But she has always made from the ready mix from MTR. I have always remember soft as a cotton, sweet as a sugar and tempting as the devil, if I think of Gulab Jamun. And it is always the same vessel that is used for making this sweet at home. Even if I didn't' know that Amma is making, seeing that vessel, I know immediately that a treat is in waiting. The number of jamuns that disappear thereof, one never knows. Amma never allows us to take it directly from the vessel and pop into our mouth. But I secretly know it is more sweeter when one disobeys. I know Amma doesn't read the blog, but if she gets to know if this secret, then sorry Amma, this is the only mischievous thing I have done..:)

We have always wanted to make it from scratch. And Indian Cooking Challenge present the perfect opportunity for me. I selected three recipes from Indo, Lakshmi and Alka. I tried from Lakshmi. I know for sure it is very tasty as I eat it at her home, when Lathamma had made it. Their blog is a versatile place for many different recipes, only sad that they are not blogging anymore.

I made modification to the measurements, though not the ingredients. The original recipe can be found here.

I thought I might as well make this a Step by Step post to make it more clear to all.


You can refer Homemade Khoa before proceeding to make the jamuns.

After slogging over the stove for over an hour and half, you get soft khova. Don't overcook the khoa, it should not become too dry. Take the sugar required, along with 1 cup of maida. 3 -4 pinches of cooking soda, saffron and whole cardamom.

In a thick bottom pan, take 3 cups of sugar and add 1 cup of water, bring to boil. Sieve for impurities. And put it back to boil, after 1 min, add the cardamom and saffron. Switch off the gas.

While the sugar was getting melted, you take the khova, add soda and knead well. Slowly add the maida and knead well.

I didn't use all the 1 cup of maida, half way through it I felt the thickness was enough. The consistency should be soft and well knead dough.

Pinch out small balls and quickly heat kadai with equal portion of oil and ghee.

Simmer the flame, gently drop in the balls and cook over low flame for the center to get cooked as well. Don't touch the balls, rather stir the oil so that the balls get turned and cooked on all sides.

They swell up after getting cooked.


Once they are golden in colour, immediately drop them in the hot sugar syrup.

When you are done with all the balls, cover the soaking jamuns and leave it aside atleast for half hour to one hour, before succumbing to the tempting of tasting it!

Gulab Jamun Recipe

Makes: around 25 jamuns

Ingredients

Khova – 1 & 1/2 cups
Maida – 1 cup (I used 1/2 cup)
Sugar – 3 cups (if you want excess syrup i.e floating jamuns increase by a cup)
Water – 1 cup (increase if you’re increasing sugar)
Cooking Soda – 3 pinches
Cardamom – 4 pods
Saffron strands – a few
Oil + Ghee – 1 cup (for deep frying)
Rose water - 2 drops

Method

1. Combine sugar and water in a thick flat bottomed broad pan and simmer on a low heat until sugar dissolves. Sieve to remove impurities Add cardamom powder, saffron strands and remove from fire. Finally add rose water.
   
2. Knead khova, maida and soda and quickly shape into balls.
3. Heat oil and ghee on a medium flame. Fry the jamuns till golden brown over a low to medium flame, keeping oil temperature uniform. Oil should not smoke.
4. Drain the jamuns and soak in the warm sugar syrup.

Notes:

• You will achieve correct consistency for jamun syrup when 3 cups of sugar dissolves 1 cup water over low heat. There is no need to get any thread consistency.
  
• Only when the syrup is ready, mix the jamun dough. Since the dough has soda, if its kept aside the jamuns will disperse while frying and will not hold well.
• Right temperature of oil of utmost importance to get soft jamuns.
• The khova consistency is also very important. It should not be dry, based on the touch add all the maida mentioned, otherwise little more than half of the maida is enough.
  
• Never refrigerate jamuns. Jamuns when refrigerated will shrink and become hard. Jamuns will stay fresh for 4 days when stored in air tight containers.
  

My first attempt gave me little hard ones, I again made khova, this time with more softness, the jamuns were not hard.

To all my ICC members, please link your Gulab Jamun post to Mr. Linky.

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Nutrients – Functions and sources - A quick guide ~ Guest Post by PJ!

Read the article on Nutrition for Children part 1 by Padmajha Suresh.

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In my previous article, I discussed on Nutrition for Children, with brief introduction to various aspects related to it.

Today I will focus on some facts that you may want to consider while planning a meal for the little one..

Nutrients – Functions and sources- A quick guide

1.Energy – It is required for the overall growth and development of the child and the sources include cereals, pulses, milk products, nuts, fats and oils.

2. Protein – It is the basis for tissue building and development of skeletal muscles. Sources – Pulses[lentils/legumes],milk and milk products[including cheese, yogurt etc], tofu, nuts, egg whites, soy products, meat, etc

3. Fats – These are the concentrates source of energy and are also the carriers of fat soluble vitamins- A,D,E,K. Major sources- Oil, Ghee, butter, margarine, nuts and egg yolk, cream

4. Fibre – As we are aware, fiber gives satiety and avoids constipation. Sources - Raw fruits, vegetables, cereals and pulses.

5. Vitamins-We can classify them as Fat soluble and water soluble vitamins…

A] Fat soluble vitamins –

i] Vitamin A – Needed for good vision, immunity and an adequate diet with Vitamin A prevents night blindness. Green leafy vegetables are the best source, along with yellow/orange colored vegetables/fruits like papaya, mango, carrots, pumpkin, papaya, mango, sweet potato, winter squash, cantaloupe and spinach, eggs and milk.

ii] Vitamin D- It is needed to help the body assimilate Calcium from our diet and hence indirectly helps in building strong teeth and healthy bones. Milk and egg yolk are the best sources of this vitamin. It is also found in Fatty fish, liver and fortified milk. 5-10 minutes of exposure to direct sunlight 3-4 times a week also an additional way to get this vitamin.

iii] Vitamin E- It is an anti-oxidant and is required for proper cell functioning. Sources include vegetable oils, butter and margarine, broccoli, whole grains, peanuts, sunflower seeds, mayonnaise, wheat germ, yam and sweet potato.

iv] Vitamin K – This vitamin is vital for normal blood clotting and is found in Green leafy vegetables, fruits, potato, beets, fruits, dairy products, eggs, seeds, and meats.

B]Water soluble vitamins

i] Vitamin B – It is a group of vitamins, each one performing a crucial function in our body.

ii] Vitamin B1 –It is needed for energy production and also for transmitting the nerve impulses. It can be found in cereals, green leafy vegetables, legumes, nuts, sunflower seeds, whole grains, pork, and seafood.

iii] Vitamin B2 – It aids in the release of energy and promotes healthy skin and eyes. Its sources include milk, yogurt, milk, breads, green leafy vegetables, cereals, fruits, almond and chicken.

iv] Vitamin B6 – Its functions are to maintain the nervous tissue and regeneration of red cells and can be found in whole grains, fortified cereals, oats, chick peas, banana ,vegetables, baked potatoes, chicken and peanuts.

v] Vitamin B12 – Proper functioning of the cells are ensured by including adequate quantities of this vitamin by including a liberal portion of dairy products in the diet along with eggs, fish, beef, pork, yeast and fermented foods.

vi] Niacin – Helps to convert food to energy. It is found in breads, cereal grains, nuts, vegetables, peanut butter, brewers yeast, tuna, chicken breast, sunflower seeds and beans.

vii] Folacin- It is required by the body to use up the proteins and also to prevent blood disorders. Include dried beans, wheat germ, nuts, oranges, bananas, beets, beans, peas, , broccoli ,Popeye’s favorite-spinach, other green leafy vegetables and mushrooms.

Vitamin C-It is an antioxidant vitamin needed for the formation of collagen to hold the cells together and for healthy teeth, gums and blood vessels. It improves iron absorption and resistance to infection. Good sources of this Vitamin include citrus fruits like oranges, sweet lime, lemons, guava, Indian gooseberry, strawberries, melons, broccoli, green peppers, Brussels sprouts, red peppers and cranberry juice, pineapple.

6] Minerals

A] Calcium, which is required for the formation of healthy bones and teeth, is also needed for blood clotting and proper functioning of the heart .It is found in milk and milk products, green vegetables, broccoli, cabbage, kale, tofu, sardines and salmon.

B] Phosphorus works with calcium to promote the formation of teeth and bones, maintain acid base balance in the body. Found in Milk and milk products, grains, nuts and legumes, lean meats

C] Sodium – It regulates the fluids in the body and thus regulates the blood pressure. It is also essential for the nerve function and energy production .It is present in Table salt and most processed foods and hence care should be taken when the diet has too much processed foods as higher sodium levels will lead to increase in blood pressure. Other sources include baking soda, monosodium glutamate (MSG), various seasonings, additives, condiments, meat, fish, poultry, dairy foods, eggs, smoked meats, olives, and pickled foods.

D]Potassium – It also balances the fluid level in the body and can be found in milk, yogurt,oranges, bananas, raisins, apricots, oranges, avocadoes, dates, cantaloupe, watermelon, prunes, broccoli, spinach, carrots, potato, sweet potato, winter squash, mushrooms, peas, lentils, dried beans, peanuts, lean meats.

E] Iron –This important mineral is necessary to prevent anemia and is an essential component of hemoglobin. A diet rich in leafy vegetables, dried beans, beaten rice, jaggery, dried fruits, nuts, lentils, meats, eggs, dark green leafy vegetables, whole grains and enriched food products is a sure way to keep anemia at bay.

F] Zinc- It promotes the tissue growth and also helps prevent anemia. It is found in Eggs, milk, meat, seafood, and liver, whole-grains.

G] Iodine- It is essential for the proper functioning of thyroid gland and can be included in the diet by using iodized salt and milk.

There are quite a few other minerals like Magnesium, chromium which are needed a for energy metabolism. They can be found in whole grains, breads, vegetable oils, milk and cheese.

No single food can meet the total nutritional requirement for a day, hence the meal should be planned in such a way that at least a few foods from each food group are included and distributed in the menu.

Please note that Nutrition in itself is a vast topic and it has been consolidated here to provide the details in a nutshell.

In my next article, I will be talking about how to make food more interesting with the things we learnt from above.

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